Beans and other legumes, while not as sexy as acai berry or as exotic as Korean pine nuts, are versatile, diet-friendly and contain phytochemicals that enhance your health.

You can eat beans at breakfast, lunch and dinner. Split a breakfast plate between black beans, scrambled egg whites and microwaved mixed frozen vegetables and you’ll feel full longer. Try pinto beans at lunch with chicken or lean beef, veggies and spicy salsa. Dinner can be lentils, your choice of meat and steamed vegetables.

Beans are high in fiber (one cup gives you half of a day’s recommended intake), and the fiber teams up with high water content to satisfy you.

Some people don’t eat beans because of their relatively high calorie content. True, beans contain similar calories to meat. But because meat has no fiber, eating beans will fill you up and have you taking in fewer calories overall. One study found that people who eat beans weighed 7 pounds less than those who didn’t.

Bean immersion isn’t for everyone, but if you find a few types you enjoy and can prepare easily, try incorporating them into a meal at least once a week. If you’re buying canned beans, purchase only vegetarian beans (bacon tends to ruin the benefit!).